Heel Beats

Heel Beats is a classic Pilates exercise that focuses on strengthening the glutes , lower back and hamstrings . The exercise is great for improving body control , stability and endurance in the lower body muscles. Heel Beats is a simple but effective exercise that can be added to your core and back training to build strength and tone in the lower body.

Correct technique

Follow these steps to perform Heel Beats correctly:

  1. Lie on your stomach on a mat with your arms stretched out in front of you or folded under your forehead. Keep your legs straight and together behind you.
  2. *Inhale* and activate your core muscles and glutes.
  3. On the *exhalation*, lift both legs off the floor, keeping them straight and close together.
  4. Keeping your legs lifted, begin to cross your feet quickly back and forth at the ankles as if you are "clapping" your heels together. The movement must be controlled and rhythmic.

Perform the exercise for 20-30 seconds , making sure to keep the core active and stable.

Common errors

To get the most out of Heel Beats and avoid injury, you should avoid these typical mistakes:

  • Tension in the lower back : If you feel discomfort in the lower back, you may be lifting your legs too high. Keep them in a lower position and focus on activating the glutes and core.
  • For fast movements : Perform the exercise at a controlled pace to get full activation of the muscles.
  • Neck tension : Make sure the neck is relaxed and look down at the mat to avoid unnecessary strain.

Modifications and Variations

Here are some customizations and variations for Heel Beats:

  • Beginner Modification: Keep the legs closer to the floor and reduce the speed of the crossover movements to gradually build strength.
  • Advanced Variation: For a greater challenge, stretch your arms out in front of you and lift your upper body slightly to activate your entire back.

Repetitions and sets

For beginners, 2-3 sets of 20 seconds are recommended. For the more advanced, you can try 3-4 sets of 30-45 seconds , while focusing on control and stability.

Breathing tips

Inhale as you prepare to start the movement and exhale rhythmically as you cross your feet back and forth. Controlled breathing helps you keep your core stable.

Visual angles and tips

Observing Heel Beats from different angles can help you get the right technique:

  • Side angle: Keep the legs straight and avoid lifting them too high, so that the back remains stable.
  • Front angle: Make sure to keep the hips in a stable position and avoid twisting the body during the exercise.

Demonstration video

Watch this video to learn proper technique for Heel Beats:

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